Band Split Squat
The Band Split Squat targets your lower body, focusing on the quadriceps, hamstrings, and glutes.
- Stand with your feet shoulder-width apart, placing a resistance band under your front foot.
- Hold the other end of the band with both hands at chest level.
- Step back with one foot into a lunge position, keeping your front knee aligned over your ankle.
- Lower your body until your back knee nearly touches the ground, then push through your front heel to return to the starting position.
How to perform the Band Split Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Band Split Squat using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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